20 chews a mouthful.1/2 CHECK – my jaw hurt for the first 5 days of doing this. I forget half the time, but I am counting more often.

No more snacking before dinner. 1/2 CHECK – I’ve been really, really good. I slipped up last night when I grabbed a bag of granola while I was making kale chips. Other than that though, it’s going really well. I find that as long as I’m aware of the habit, I avoid it.

My favorite part about my mini cleanse: taking the time to come up with creative ways to add veggies to my day. My lunch today is raw veggies + raw teriyaki sauce wrapped in nori. Fun!

When I had this for the first time last week I nearly fell over with excitement. The ingredients are easy, the preparation is simple, and the taste is out of this world! Not only will it satisfy your sweet cravings, it will keep you full for hours! Inspired by: Averie’s blueberry banana oat cakes

Prepare a 16oz. microwave/oven safe dish by oiling with a dab of coconut oil. Set aside. Drop all ingredients in a small bowl and mix until fully incorporated. Press mixture into prepare dish and even out with fork.

Microwave option: Place in the microwave and cook for 3½ minutes. You’ll know when it’s done when it rises slightly, is harder to the touch, and pulls away from the sides of the dish. Don’t bake it too long, or you’ll have a chocolate Frisbee!

Oven option: Place in a preheated oven at 350F and bake for 25-30 minutes, or until toothpick inserted comes out clean.

Allow to rest for 1 minute before tipping over onto a plate and smothering with your favorite toppings.

Liquid or water cleanse*: juices, vegetable broths, and teas with spirulina for protein building.

*note: only recommended under the supervision of a trained professional.

Too fast, too soon, too much

I want to bring attention to an issue I see way too often – over cleansing. It is possible to overeliminate/overcleanse to the point where it becomes detrimental to your health. Some people go to the extremes, using plans like the Master Cleanse, or fasting, using laxatives, enemas, colonics, diuretics, or even exercise to obtain the ‘detox’ they want. If done incorrectly or immaturely, these practices can lead to the depletion of your essential nutrieints from your body and can cause very serious protein and/or vitamin-mineral deficiencies.

Although cleansing is a great healthful step towards improving your life, it’s important to listen to your body, start off slow, and work your way to health.

Other Keto Things You’ll Love...

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I started doing a low carb high fat ketogenic diet about 4 weeks ago and have started noticing a rash coming about on my abdomen and lower back. Based on some research, it seems to possibly be related to a ketogenic diet, but no one seems to know how to combat it. I intake a lot of butter and coconut oil throughout the day, and am trying to stay at a 5% carbs, 20% protein, 75% fat on a daily basis. Do you have any idea what could be causing the rash (I’m assuming some kind of toxin…or release of something in the body) and how I might be able to stop the rash. Do I maybe need to eliminate something from my veto diet?

Praise

Thank you for all of your positive videos and amazing knowledge. I used to eat fast food almost every day and I was 110kg (242 lbs), but I’m now down to a healthy 77kg (170 lbs). I started out eating paleo, but have recently changed to your keto eating plan and I am very excited!

 Sheldyn

I turned to Keto looking for a way to lose weight, and I did! But now I am so happy to have discovered that it is much more than just weight loss. I feel much better than before and I am starting to understand how my body works, without restrictions, just listening to what is best for me. I was diagnosed with Hashimoto’s at 17 and have had to fight with it since then. With the change in diet, my T3, T4, and antibodies are better than ever and I don’t need additional medication – I am able to control it with food, and that makes me really happy!

 Marta

Leanne, I have learned so much from you! My three sisters, mom, and I are all eating your way of keto now. Because of your podcast I feel like we can all have a healthier relationship with food and a healthier view of what we want for our bodies. So thank you thank you thank you for who you are and what you do!!!

 Amy

Fat adapting has truly simplified my life and gave me the energy to do what I love! Plus, Leanne’s approach to keto food prep is so effortless. Everything tastes amazing!

 Breana

LOVE your “listen to your body” approach! My friend and I talk about what you share almost daily!

 Kristin

I have had issues with my menstrual cycle and being on oral contraceptives. I saw my physician and she is supportive of my whole food keto lifestyle and is supportive of me going off hormones for birth control. I want to thank you for being so open about your experiences and inspiring me to find my path. I think I’m on the right path now to find what works to be my best self.

 Amanda

I am so glad that I discovered your website, healthfulpursuit.com, and your fantastic podcasts! I have read a lot about how a keto diet could be beneficial for endurance athletes like me who race long-distance triathlons (Olympic and Half-Ironman distances), and I have already experienced this during my training sessions over this past couple of weeks, as I started doing some fasting and training in a fasted state: my energy levels are just never-ending, I can bike or run for hours, and there is no “hitting the wall” feeling anymore! So using fats as your primary fuel totally ROCKS :)

I have been on and off keto for years. I purchased the Keto Bundle a few days ago and read the whole book today. You answered questions I got from nowhere else – why I can’t sleep – why my carbs and calories are too low – thank you!

 Robin

I had been at a plateau in my weight loss for over a month. After watching your videos about fasting and carbing-up, I’m finally back into losing weight! Thanks for all the great tips. I enjoy learning about keto and all of its aspects.

 Heather

I just bought The Keto Diet, and I’m excited to follow your approach. I joined other keto groups and found them to be pushy, with lots of dairy and no exercise. I have been following a Paleo way of eating for a long time now, and your approach will be much better for me. I’m so happy to have found your book and look forward to losing weight and gaining my health back.

 Christine

Thank you for all that you do. I love your intuitive “you do you” approach. That approach makes keto possible for us normal folk.

 Sarah-Jane

Leanne, I love you and your fabulous work! I am a type 1 diabetic living a low carb lifestyle. Finding your program Fat Fueled and your keto way was life changing and liberating for me. You have an amazing ability to think outside the box! Hugs from Germany <3

 Johanna

I have been an endurance athlete for 12 years now, a vegan for 3.5 years, and am now starting my Fat Fueled journey. I have found your recipes immensely helpful as I train for Ironman distance triathlons. I don’t have to eat as much during the workout, and I avoid the horrible gut-bombs and sugar fermentation bloat that so many athletes suffer from. I consider your recipes vital to optimal performance and stalk your website regularly to see what new brilliance shows up!

 Amanda

I have been subscribing to the meal plans for a few months now, and I just have to say, THANK YOU for offering this service. It is everything I ever wanted in a food plan and more. I love that I don’t have to think about my grocery list or what I am going to eat because it’s all already laid out and all I have to do is shop and cook! For me, it is just perfect.

 Ashley

Thank you, Leanne. I’m following you from Switzerland! I just cured fibromyalgia with your Fat Fueled version of the ketogenic diet in only 1 month (and lost 4kg) after several years of suffering, medications and expensive exams. Thank you for your videos!

Third party links are often affiliate-based which means I receive a small percentage of the sale (at no extra cost to you). Thank you for all of your support!

Leanne Vogel has experienced success in using her recipes and keto-based diet. It works with her lifestyle but there are no assurances or representations of any kind made by Leanne Vogel or Healthful Pursuit Inc. that you will attain any success in using the same recipes or adopting a keto-based diet. Healthful Pursuit provides information in respect to healthy living, recipes, nutrition, and diet and is intended for informational purposes only. The information provided is not a substitute for medical advice, diagnosis, or treatment nor is it to be construed as such. We cannot guarantee that the information provided by Healthful Pursuit reflects the most up-to-date medical research. Information is provided without any representations or warranties of any kind. Please consult a qualified physician for medical advice, and always seek the advice of a qualified healthcare provider with any questions you may have regarding your health and nutrition program.